We all know surfing isn’t just about catching waves—it’s about staying sharp, calm, and with energy. But how often do we think about the one thing that ties all that together? Your breath.

Breathing isn’t just about staying alive during a wipeout (although that’s definitely important!). It’s also the key to better energy, sharper focus, and keeping your cool under pressure. In surfing—in other sports and in life—training how you breathe can make a massive difference in how you perform, both physically and mentally.

How Breathing Affects Your Body and Mind

When you control your breath, you’re actually training your entire system:

Physically: Breath control improves lung capacity, helps your muscles use oxygen more efficiently, and lowers your heart rate when you’re under stress. This means more power and endurance in the water.

Mentally: Breathing impacts how your brain reacts to stress. Ever been held under and started panicking? Proper training rewires your response, helping you stay calm, focused, and in control—even in gnarly situations.

The Tools: Apnea Tables and Square Breathing

Apnea Tables

 These are designed to train your lungs and brain to handle both low oxygen (O2 tables) and high carbon dioxide (CO2 tables). Think of it like lifting weights for your breath. Over time, you’ll build both endurance and comfort in holding your breath longer and managing that burning “I-need-to-breathe” sensation.

Square Breathing

 This is a super simple but powerful tool. Breathe in for four counts, hold for four, exhale for four, and hold again for four. It helps your body and mind reset, regulates your heart rate, and keeps you steady whether you’re about to paddle out or recover after a long session.

Why Breath Training Should Be Part of Your Surfing Routine

Surfing is unpredictable. The ocean throws surprises at us all the time—whether it’s a bigger set than expected or a long hold-down. Breath training is your foundation for handling those moments. But it doesn’t stop there:

Recovery: Controlled breathing between waves means quicker recovery and less fatigue.

Focus: Breathwork keeps your mind locked in, helping you make better decisions in the water.

Confidence: Knowing you’ve trained for tough situations takes the edge off when you’re out in heavier conditions.

Take It Further

If you’re ready to take your breathwork seriously, the Freediving Apnea App is a great starting point. It guides you through CO2 and O2 tables step-by-step, letting you track progress and build your capacity over time. Pair this with regular square breathing, and you’ve got a powerful routine that supports your surfing and overall fitness.

Breathwork isn’t just a skill; it’s a game-changer. Start small, stay consistent, and watch how it transforms your sessions.